--- Find A Workout ---
| Workout | fast, hard training |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | LC Meters |
| Duration: | 120 + Minutes |
| Distance: | 9,700 |
| Author | TAT |
| Submitted By: | TAT |
| Club: | TAT |
| Club/Author Info: | a quality/hard practice
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Set Category
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Set Description
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Set Intervals
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Warm-up
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800 underwater turns
600 kick
400 pull (lung buster, band only)
300 broken at 25's (down easy back fast)
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the 25's are on 25 sec
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Pre-Set
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20x50's
4 sets of 5
decend 1-3, 4-5
3 and 5 are specialty
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1st set- 50 sec
2nd set- 45 sec
3rd set- 40 sec
4th set- 1 min
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Main Set
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24x200's
8 sets of three
each set: #1- pull
#2- IM
#3- Specialty (the
same stroke throughout the whole
set)
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In each set: #1- 3 min
#2- 3min 30sec
#3- 4 min
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Kick Set
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1200 kick
800 straight
400 broken at the 50
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take 10 sexonds between each 50
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Warm-Down
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12x50's
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3 on 50 sec
6 on 45 sec
3 on 50 sec
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Total = 9,700 LC Meters
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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